Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 8 DB Snatch (#22.5/15, x1) 3 Bar Muscle-ups 8 Goblet Squats 3 Bar Muscle-ups Endurance: In teams of 2, 6 rounds for time: 30 Push press (#20/15) 30 Front squats 30 Burpee box jumps 600 meter row
Strength: E3MOM for 15min: 3 Push Jerks *pause for 2sec at the catch Metcon: 2 Rounds: 3min AMRAP- Row for calories 1 minute rest 3min AMRAP- 3 Sandbag cleans 60/45kg 12 Air squats 1 minute rest 3min AMRAP- 9 HRPU 12 ABmat situps 1 minute rest Endurance: For time:
Strength: Deadlift 5-5-5-3-3 Metcon: "DB Elizabeth" For time: 21-15-9 DB Squat Cleans (#22.5/15, x2) Ring Dips Endurance: AMRAP in 15min of: 2-4-6-8-10... Cal Row V-Ups Box Jump Overs Into: AMRAP in 15min of: 2-4-6-8-10... Cal Row Burpee tuck jumps Walking lunges (each leg) Skills: 1. Pistol
Strength: Weighted Pushups 8-8-6-6-6-4-4 Metcon: AMRAP in 12min of: 3-6-9-12.... Clean and Jerks (#52/35) 10 Toes-to-bar Endurance: In teams of 2: 25min AMRAP: Partner 1 – DBL KB Front rack Hold while Partner 2 – 5 burpees 10 Air Squats 15 Situps straight into: 5m AMRAP Max Cal on Rower *switch
Skill/Strength: Hang Power Snatch 5-5-5 Metcon: In Pairs, 2 Rounds for time of: 200m Run (together) 60 Power Snatches (#35/25) 200m Run 60 Box jump overs 200m Run 60 Thrusters (#40/30) Endurance: 2 Rounds for time: Run 1200m 50 Wallballs (#10/6) 50 Situps 50 Burpees
Strength: Overhead Squat 5-5-5-3-1 Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats
Strength: Front Squat 10-10-10 Metcon: For time: 300 Double Unders, then 7 rounds of: 3 Clusters (#70/45) 12 Toes-to-bar Endurance: In Pairs, AMRAP in 32min of: 20 Sync'd Burpees 20 Sync'd Air Squats 20 Sync'd Situps (clap on top)
Strength: Strict HSPU - 5 sets of 5-10 reps *Rest 90sec *Go deficit if possible or scale down if needed Metcon: 5 Rounds for time: Run 400m 20m DB Overhead Walking Lunges (#22.5/15, x1) Endurance: EMOM for 35 min: 15/12 Cal Row 70 Double Unders 10 Burpee
Strength: Weighted Chinups 3-3-3-3-3-3 Metcon: AMRAP in 15min of: 20 Deadlifts (#80/50) 10 Box Jumps 20 KB Push-Press (#24/16, x1) 10 Box Jumps Endurance: 6 Rounds for time: Run 400m 30 Situps 20 Jumping Lunges 10 Devil-Press (#15/10, x1) Weightlifting: -Snatch pull + snatch (60%) 1+1 /3
Strength: 15min build up to a heavy load of: Clean Pull + Power Clean (2+1) Metcon: 3 Rounds for time: 50 Air Squats 15 HSPU 5 Cleans (#80/50) Endurance: In Pairs, AMRAP in 40min: Row 1000m 80 Double Unders 60 Jacksons 40 DB Push Press (#15/10, x2) 20
Strength: Weighted Step-ups 5-5-5-5-5 (each leg) *use dbs/kbs Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (#52/35) *After each set perform 15 V-ups 30 Double Unders Endurance: In teams of 2: 100 Cal Row 80 DB Thrusters (#15/10, x1) 60 Burpees over the DB 40 Toes-to-bar 20 Wall Climbs
Strength: 15min to build up to a heavy weight of the complex: 1 Power Snatch 2 Overhead Squats 1 Hang Power Snatch 2 Overhead Squats Metcon: 2 Rounds for time: 30 Wallballs (#10/6) 30 Toes-to-bar 30 DB Hang Squat Cleans (#22.5/15, x1) Endurance: 7 Rounds for time:
Strength: 5 Sets: 5 Weighted Bar Dips 25sec Sandbag Bearhug hold (ahap) Rest 1:30min Metcon: For reps: AMRAP in 7min of: 10 Thrusters (#43/30) 10 Box Jump Overs Into: AMRAP in 7min of: Max Burpee Pullups
Skill: Kipping Pullups Metcon: 3 Rounds for time: Row 250m 15 Push-Jerks (#60/40) Run 200m 15 Burpees over the bar Endurance: 3 Rounds for time: 800m Run 50 Burpees 50 Box jumps 50 Situps 50 Double Unders
Strength: E2.5MOM for 15min: 2 Cleans *at the first rep of each set pause for 3sec under the knee and 3sec at the catch (squat) Metcon: AMRAP in 14min of: 3 Bar Muscle-ups 6 Alternating arms DB Thrusters (#22.5/15, x2) 9 Pushups *for the thrusters hold 2
Strength: Floor Press 8-8-8-8 Metcon: For time: 40 Deadlifts (#60/40) 75 Double Unders 25 Hang Power Cleans (#70/45) 75 Double Unders 10 S2OH (#80/50) 75 Double Unders Endurance: 8 Rounds, each afap: Run 400m 15 Burpees 15 Wallballs (#10/6) Weightlifting: -Power snatch + hang power snatch (60%